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Bulgarian vegetable and egg dish
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Mish Mash (200 g) has 170 calories. That works out to 85 calories per 100 g. It contains 13 g of carbs, 8.4 g of protein, 9.4 g of fat and 3.2 g of fiber. Its 440 µg of Vitamin A covers 49% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
170
KCAL / 200G
Carbs
13g
· 5% DV
Protein
8.4g
· 17% DV
Fat
9.4g
· 12% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 20% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 2.6 g | 13% |
| Trans fat | 0 g | |
| Sodium | 460 mg | 20% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 3.2 g | 11% |
| Protein | 8.4 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 170 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (small) | 120 g | 102 kcal |
| 1 piece (small) | 150 g | 128 kcal |
| 1 cup (medium) | 180 g | 153 kcal |
| 1 piece (large) | 250 g | 213 kcal |
| 1 serving (large) | 300 g | 255 kcal |
Calculated from 85 calories per 100 g.
Mish Mash is a Bulgarian skillet dish made with vegetables and eggs, commonly including peppers, tomatoes, onion and sirene, a Bulgarian brined white cheese. The vegetables are cooked first, then eggs and cheese are added.
To make Mish Mash, soften chopped onion and peppers in a skillet, add tomatoes and cook until their excess liquid reduces. Stir in beaten or cracked eggs, then add crumbled sirene near the end.
The usual ingredients in Mish Mash are peppers, tomatoes, onion, eggs and Bulgarian sirene cheese. Some recipes add garlic, parsley or other seasonings, but the vegetables, eggs and brined cheese define the familiar version.
Mish Mash is a traditional Bulgarian dish, especially associated with home cooking. Its name refers to a mixture, fitting a skillet of cooked vegetables, eggs and cheese; recipes vary between households and regions.
Mish Mash is typically stirred together as the eggs cook and often includes crumbled sirene cheese. Shakshuka usually keeps eggs whole as they poach in a spiced tomato sauce, so the two dishes differ in both texture and preparation.
Sirene, a salty Bulgarian brined white cheese, is the traditional choice for Mish Mash. Feta or another crumbly brined cheese can work as a substitute, but taste before adding salt because the cheese may already season the dish.
Yes, you can make Mish Mash without cheese, although it will lack the salty, tangy quality that sirene brings to the traditional dish. Add the cheese only near the end if you want it to soften without disappearing into the eggs.
Mish Mash is commonly served hot with bread, which is useful for scooping up the soft eggs and vegetables. A simple green salad or fresh vegetables make a suitable accompaniment without competing with the skillet dish.
Store leftover Mish Mash in a covered container in the refrigerator and eat it within three days. Reheat it thoroughly in a skillet over low heat, stirring gently; avoid leaving the cooked egg dish at room temperature for extended periods.
Freezing Mish Mash is not ideal because cooked eggs and vegetables can turn watery or change texture after thawing. For the best result, cook only what you need or refrigerate leftovers and use them within a few days.
Vitamins
Vitamin A
440µg · 49% DV
Vitamin C
44mg · 49% DV
Biotin
12µg · 40% DV
Vitamin K
36µg · 30% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
144mg · 21% DV
Sodium
460mg · 20% DV
Copper
0.18mg · 20% DV
Potassium ⭐
420mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 170 calories in 1 serving (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Mish Mash is a Bulgarian skillet dish, usually made by softening peppers, tomatoes and onion, then cooking them with eggs and crumbled white cheese. The vegetables are often cooked until juicy and tender, while the eggs are left just set; household versions vary with the season and what is on hand.
Serve it warm with crusty bread for breakfast or brunch, or as a simple main with a fresh salad. Its sweet, mellow vegetables balance the savoury cheese, and the soft texture makes it ideal for scooping up with bread. It is a vegetable-forward dish with some protein from the eggs and cheese, providing 85 calories per 100 g. For a lighter plate, use a little less cooking oil and pair it with salad rather than extra bread.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.6g
MONOUNSATURATED
3.4g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.